Working out can make us feel great. We have more energy, we feel more uplifted, and a healthy body makes you a lot more productive. However, making those daily trips to the gym is not for everyone. Some of us don’t have the time or energy to spend an hour or more in the gym. As such, the only way to get our daily exercise in would be to work out at home.
This way, you can create your own times, work according to your own schedule, and you don’t have to spend extra money on a gym or gym equipment. In this article, we will be highlighting some tips to help you maximize at-home fitness so you can keep your body fit and healthy.
7 tips to maximize working out at home
Allocate space for working out
For a decent workout, you need your space and some alone time to maximize the benefit. Constantly being interrupted while working out will diminish your results. Find a quiet space away from the rest of your family where you can spend 30 – 45 minutes working out in peace.
You also need a fair amount of space to do your workouts. So don’t choose a place that is cramped or with many items lying around. Ideally, you’d want enough space to to walk a few paces in any direction without any obstructions.
Only purchase the equipment you need
For most home workouts, you don’t need more than a yoga mat and some workout clothes. If you have these already, then you wouldn’t need to make any more purchases. If you want to take it a little further though, choose one or two items that you may use during your weekly workouts and only purchase those. This way, you can save on money and storage space on equipment that you will only barely use.
Turn off all distractions
Being in a quiet space is important, but you also need to ensure there are no other distractions in between. So, silence your phone, keep your laptop in another room, and notify the others at home that you don’t want to be disturbed for an hour.
You have to warm up and cool down
With little time to spend on exercising, you may be tempted to jump right into your workout. But, you need to spend at least 5 minutes just warming up your body before the workout and cooling down after the workout. This will help reduce any injuries that may be caused through your exercises. It will also help to reduce body soreness and fatigue the next day.
Don’t spend too much time working out
When you really get into the groove, it can be hard to stop working out in a short time. Working out makes us feel good, and we’d be tempted to keep doing it for longer than intended. However, the opposite is the truth. Exercising for long periods of time can actually cause more harm than good. A good range is anywhere between 20 – 45 minutes. As long as you exercise properly within this time, you will maximize your results.
Switch up your workouts
Switching up your workout at home is important for two reasons:
- Doing the same workouts everyday can quickly become boring. This will give you more excuses to stop working out as you wouldn’t feel like putting on your workout clothes on some days. Unless you’re a creature of habit, following the same routine is highly likely to fail in the long run. You can switch up your workouts by adding some new elements every week. Incorporate a long walk, a jog, HIIT workouts, weighted workouts, or even yoga every few days to break the flow.
- Our bodies can quickly adapt to the workouts you’re doing. Even if it seems difficult at first, over time, our bodies get used to the repetitive actions and it doesn’t feel as difficult any more. This will reduce the impact of the workout over time as well. The gains you make will slowly diminish over time. By switching up the workouts and targeting different body parts on different days, you can counteract this body mechanism. This will give you much better results in the long run.
Gradually increase the intensity
Similar to how your body adapts to repetitive workouts, it can adapt to the intensity of the workout as well. For example, a 30 minute walk may seem challenging in the beginning. But give it a few weeks and you will be breezing through those 30 minutes. This is why it is important that you slowly increase the intensity over time. You can increase the amount of time by 5 minutes every week, and go from a normal walking pace to a brisk walking pace.
Exercising brings many benefits for both your physical and mental health. Even if you can’t go to the gym, there is no excuse for not working out as it can be done from the comfort of your home at your own pace.
If you think that setting your own schedules and researching the best workouts at home are difficult, then you should check out 28 at Home. They help people figure out the best workouts, nutrition, and mindfulness activities they can do from home to get in the best shape of their lives!
Content is medically reviewed periodically by professionals for accuracy and relevance. Reviewers include doctors, nurses, mental health professionals, and even medical students.